Food for Health – Sāmoan version

Food for Health – Sāmoan version

HE Code: 
HE9030
Language: 
Format: 
Leaflet A4 (online only)
Publication date: 
1 June 2008
Status: This resource is online only.
O Mea Tāumafa mo le Soifua Mālōlōina. Key messages in Sāmoan about healthy food and nutrition. Includes sections on vegetables and fruit, breads and cereals, milk and milk products, meat, seafood, chicken, eggs and legumes, processed and pre-packaged foods, takeaways, and food safety. NOTE: This resource is under review and it cannot be ordered.

O Mea Tāumafa mo le Soifua Mālōlōina

Ua ao ina maua itūaigā mea tāumafa ‘ese‘ese e tausia ai lou soifua mālōlōina.

  • Filifili mai mea tāumafa mo aso ta‘itasi mai faaputuga o itūaigā mea tāumafa e fa na o loo faaali mulimuli atu.
  • O le tāumafa o nai mea ‘ai faala‘itiiti mai i le tele o itūaigā mea tāumafa ‘ese‘ese, o le a fesoasoani i le saunia o tulaga mana‘omia mo le fafagaina o le tino.

1. O fuāla‘au ‘eli selesele mai faato‘aga ma fuāla‘au ‘aina

  • O fuāla‘au ‘eli selesele mai faato‘aga ma fuāla‘au ‘aina, o le faapogai lelei lea e maua mai ai vitamini, minerale, ma mea ‘ai mātolutolu (fibre) ua itiiti ma tau leai ni ga‘o lololo.
  • O fuāla‘au ‘aina mata ma fuāla‘au ‘eli selesele mai faato‘aga ua aogā e saunia ai mea tāumafa laiti faa‐vāi ‘aiga.
  • Filifili fuālaau faisua ma fuālaau ‘aina mata i o latou fuata, ina ia taugofie ai.
  • Tofo i le susua o fuālaau faisua faato‘ā toli ma fuālaau ‘aina mata, e lē o iai ni sosi ma ni ga‘o lololo.
  • Taumafa faalima i le aso i ni fuālaau faisua ma fuālaau ‘aina mata.

2. O falaoa‐vela ma mea ‘ai fatu (cereals) (ua aofia ai ia pasta, alaisa ma isi itūaigā mea ‘ai fatu)

  • O falaoa‐vela ma mea ‘ai fatu, o faapogai lelei ia e maua mai ai mea ‘ai mātolutolu (fibre), ma nisi o vitamini ma minerale.
  • Tausami tele i falaoa‐vela, mea ‘ai fatu (cereals), pasta ma alaisa.
  • E sili ona lelei falaoa e lē tele ni vaitamini ma minerale o faaopoopo i ai, faapea silo (cereals), e pei o falaoa (wholegrain), araisa enaena, saimini ma polesi (wholegrain).
  • O nai mea tāumafa lelei faa‐vāi ‘aiga, ua mafai ona saunia mai i le faaaogāina o falaoa‐vela ma mea ‘ai fatu (cereals); ae ia tautuanā e faamāmā faamanifi le faapata i pata lololo, poo nisi itūaigā faatumuga.
  • Tāumafa ia tusa o le faa‐ono i le aso ni fasi falaoa‐vela ma mea ‘ai fatu (cereals).

3. O susu‐inu ma mea ‘ai e gaosia mai le suāsusu

  • O le susu‐inu ma mea tāumafa ua gaosia mai i le suāsusu, o ni faapogai aogā nei mo nisi vitamini, minerale, ae maise ai ia le vaega o mea ‘ai e ta‘ua o le calcium.
  • Filifili le suāsusu ua faaitiitia le lololo, faapea mea o gaosi mai na suāsusu, e taumafa ai ma faaaogā i le kuka.
  • O suāsusu ma yogurts ua faaitiitia le lololo, e sili ona lelei mo vāi‘aiga ma faigofie foi ona faaaogā i se kuka.
  • Tausami ia tusa e faa‐lua i le aso ona inu o le suāsusu atoa ma mea tāumafa ua gaosia ma palu iai le suāsusu.

4. O ‘a‘ano o povi, i‘a ma figota mai le sami, moa, fuāmoa ma pi

  • O ‘a‘ano o povi e leai ni mea lololo, figota ma i‘a, moa, fuāmoa, fatu‐pi mamago, o pi mata ma fatu, o faapogai lelei nei e maua mai ai ia polotini, vitamini, ma minerale ‐ ae maise ai ia le iron ma le zinc.
  • Tāumafa ia ‘a‘ano o povi e lē lololo, figota ma i‘a ma moa e aunoa ma nisi ga‘o lololo ma nisi sosi e toe faaopoopo iai.
  • O pi uumi ma fatu‐pi ma fatu sana, o mea tāumafa taugofie nei e sui a‘i tāumafa nai lo o ‘a‘ano o povi, figota ma moa.
  • Taumafai e tāumafa nei itūaigā mea ‘ai faatasi ma fuāla‘au fou ua maua tele ai le vitamini C ‐ e pei o tamato, broccoli ma pepper e fesoasoani i le miti‘iaina e le tino o le iron.
  • Tausami pe, tusa o le faa‐tasi i le aso, ia ‘a‘ano o povi poo nisi mea tāumafa tutusa e sui a‘i.

O mea tāumafa ua mae‘a gaosia ma ua mae‘a saunia ma afifi

  • O taumafa ua māe‘a ona gaosi e mafai ona tele le ga‘o, masima ma le suka e maua ai.
  • Taumafai ia faaopoopo iai ni fuāla‘au vela poo se salati fuāla‘au mata e tāumafa faatasi ma nei mea tāumafa ua mae‘a gaosia.
  • Vaavaai taumafa ua saunia ma faopepa, na e itiiti se ga‘o, masima ma se suka o iai.
  • Faitau le faamatalaga o loo tusia i le pepa o loo afifi ai mea tāumafa. O se faatusa: 5g o le ga‘o poo le suka = pe tusa o le tumu o le sipuni ti e tasi.

O mea tāumafa vela e faatau ma ‘ave

  • O mea tāumafa faatau o loo faaaogā ai ia falaoa‐vela, e itiiti mea lololo e iai pe afai e te molimana‘o iai e faamanifi ona faapata i ni pata e lē lololo poo sisi, ma ia faala‘itiiti le sosi salati (o se faatusa: pizza, burgers).
  • Afai e te faatauina ni pateta tipitipi manifi falai (chips)
    • o pateta ua tipi faamāfiafia ma lāpopo‘a, e lē ga‘oa gofie
    • o le matuā vevela o le ogāumu o loo faavela ai mea tāumafa, o le faaitiitia fo‘i lea o le miti‘ia e mea ‘ai o le ga‘o
    • ia e molimana‘o e ‘aua ne i tuuina iai ni masima.
  • Fesili mo se i‘a sa taoina pe fa‘avelaina i le ogaumu nai lo le i‘a e fa‘afalaomata ma falai ‐ a le o lea, ave‘ese le falaomata sa falai ai.
  • O mea ‘ai faatau ua mae‘a faavela ma ua saunia i alaisa poo lialia, ua aupito sili ona lelei; ae maise pe afai ua faavela faatasi iai le tele o fuāla‘au ‘eli selesele mai le faato‘aga.
  • Tausami pea au mea tāumafa vela faatau, ae tautuanā ‘aua e te tāumafa iai faalausosoo.

O mea Tāumafa mo Tagata ‘Ese‘ese o le Aiga

  • E ‘ese‘ese tulaga mana‘omia mo le fafagaina o le tino mai lea tagata i lea tegata i totonu o aiga. O le itu taua ia lelei le tausamiga a tagata uma. Ua tāua tele le tāumafa lelei o tagata ta‘ito‘atasi.
  • Tautuanā ia tofutofusia tagata ta‘ito‘atasi ma itūaigā mea tāumafa latou te mana‘omia.
  • O le tāumamafa faatasitasi i taimi o talisuaga, e susua lelei ai mea tāumafa.

Puipuiga Saogalēmū mo mea tāumafa

  • Taunapa lelei i ulo, falai, ipu, ma mea e faaaogā i le gaosiga o mea tāumafa, laupapa e tipi ai mea ‘ai, ma fata ina ia faamamā lelei.
  • Fafano mamā muamua ou lima ae e te le i tagofia mea tāumafa, ma ia toe fafano mamā ou lima pe a mae‘a ona e sauniunia o mea tāumafa.
  • Ia faavela lelei, ma ia matuā vevela ia mea tāumafa ia o le a faaaogā nei; ma ia toe faafana lelei ni mea tāumafa sa totoe.
  • ‘Aua le soona tuua faataatitia mea tāumafa vela i totonu o se potu mafanafana e sili atu nai lo le lua itūlā.
  • Tuu ‘ese‘ese mea tāumafa mata mai mea tāumafa vela, pe a teu i totonu o le pusa‘aisa.

Tali fiafia le sua auā lou soifua mālōlōina.

Ia faia se gaioiga feololo a le tino ia le i lalo ifo o le 30 minute i aso uma (o se gaioiga mamafa e oso ai le sela ma le manavanava loloa).